Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each
Followed by…
Three Rounds:
Row x 60 seconds
Pec Activation x 60 seconds
Then…
A.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds
B.
For time:
800 Meter Run
80 Dumbbell Push Presses
800 Meter Run
A.
Used 12.5 kg Db’s
Dips were between 8 and 6 reps
B.
Ran on an air assault treadmill computer was broken so can 4.10 for each
Push press @10kg Db’s
Total time at 14.30